Running, as a sport that can meet people’s various needs, such as body shaping, physical fitness and so on, has been deeply loved by the public
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Although running has many benefits, if you run for a long time, you may find that if the running posture is not correct or you run too much beyond your endurance range, you are prone to compensatory movement, and even more likely to cause sports injury
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There are often people who feel pain during or after running
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However, most people only know where the pain is, but they don’t know the cause, so they can’t take measures to prevent or treat it
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Here are four common pain self relief and prevention programs, let you reduce sports injury, happy running! Note: if the pain makes you unable to run for one week or three consecutive exercise cycles, please see a doctor in time and seek professional help
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Symptom 1: after completing the weight support movement, the bottom of the heel near the arch of the foot feels pain
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Possible disease: plantar fasciitis, the main reason: too tight arch
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Plantar fascia can play a role in pulling the arch of the foot during running and improving the force of pedaling
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When the feet don’t touch the ground, they can’t absorb the impact of the ground due to the weakening of the arch
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If the plantar fascia is forced at this time, the arch of the foot can be restored to its original shape
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Therefore, in order to avoid arch tension, the plantar fascia should be relaxed when landing
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Relief: stretch your big toe for 30 seconds before you start walking
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Symptom 2: when running, walking or even standing, the Achilles tendon will turn red, and there will be some fever and even swelling
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Possible disease: tendinitis with the main cause: calf no force
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If the calf muscles are too stiff, the knee will force the foot to stop without straightening
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As a result, when the feet touch the ground, the movement will be more rigid, and the weight of the body will be completely pressed on the knee joint before the knee is stretched forward
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Relief method: massage calf muscle and walk slightly on tiptoe, help with the recovery of tendinitis
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At the same time, attention should be paid to avoid stretching Achilles tendon or leg before recovery, otherwise it will continue to cause damage to Achilles tendon tissue
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Symptom 3: often 5-10 minutes after the end of the run, the lower part of the leg inside the tibia feel pain
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Possible disease: tibial pain, the main cause: traction fatigue caused by twisting below the knee joint
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Patients with tibial pain tend to have stiff right lumbar muscles and a significant left shoulder tilt forward during running
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As a result, the movement of the right leg is similar to that of twisting out cigarette ends with the foot
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In order to relieve the action of turning the leg to the inside, we should subconsciously turn it to the outside
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Relief method: when running, you can swing your arms in reverse direction
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Changing the movement of the arms can significantly improve the movement of the legs and mobilize the vitality of the Achilles tendon behind the legs
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Symptom 4: in the process of running, the inside of the kneecap feels pain
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Possible disease: osteomalacia of the knee (commonly known as “runner’s knee pain”) the main cause: muscle tension in the front of the thigh
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From the foot after landing, the front thigh muscles began to force, until the foot pedal, has not relaxed
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If the body is supported by bones at this stage, the muscles can get a short rest
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This requires flexible use of the femoral joint, knee joint and foot joint
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If these joints can’t absorb the impact of the ground, fatigue can easily accumulate in the knee
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Relief method: strengthen the exercise of the femoral joint, knee joint and foot joint, which is its flexible movement, and use the muscles and bones of the whole body to absorb the impact of the ground
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The above contents are from “smart running training method” and “ending running pain” authorized by people’s Posts and Telecommunications Publishing House
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